MSC Lakeside

This past Saturday I raced the MSC Lakeside sprint triathlon. This is my fourth race in the MSC series this year. What was cool about this race was that the top three points leaders in the series were all present: Andrew Bolton, Cody Beals and myself. What made it even cooler was that any one of us were in contention to win the overall series.

Before the race I calculated every possible scenario, and the point totals that would result. For instance: I get 3rd which is worth 80 points, and Cody gets 1st with the fastest swim, bike and run which is worth 130 points. I had 350 points going into the race, so that would give me 430 points. Cody had 320 points going into the race, so that would give him 450 and he would win the series. Long story short, I came to the conclusion that in order to secure a win for the overall series I would have to win the race and have the fastest run. This would give me 110 points and a series total of 460.

I intended on getting to the race over an hour before the gun. Unfortunately, my planning skills are terrible and I ended up getting there 40 minutes before the gun. I still had to put my bike together, get my race kit and set up transition. Needless to say, I was really stressed out. I can’t say this is the first time this has happened. It’s actually happened at probably 50% of the races I’ve done this year. It’s something I’m working on!! But, this is the closest I have ever cut it. 5 minutes until the gun and I wasn’t even in my wetsuit yet. Oh well, I enjoy a good challenge.

With about 3 minutes to the gun I hopped in the water, took about 20 strokes out and then 20 strokes back to shore. It wasn’t the best warmup I’ve ever had, but it was going to have to do. A few minutes later the gun went and we were off. Unfortunately I didn’t catch any feet, but there were quite a few people beside and just behind me, so I figured I wasn’t swimming too badly. I came out of the water and discovered I was about a 1:15 back to Beals, and about 50s to Bolton. I went to work hard on the bike. I have never been first off the bike in an MSC Triathlon, so I used this thought as motivation. By halfway through the bike I was about 20s down on Beals. I kept working hard and entered the lead around 15k. It was very satisfying to finally be first off the bike in this series. For those interested, here is the data:

Lakeside Bike Data

On the run I put out a good effort from start to finish. It was tough footing. I used to love trail / off-road running, but after a few bad ankle sprains, I have come to prefer the road. That being said, I was putting a lot of concentration on trying not to roll my ankle. I ended up running 16:24. I felt like I was running faster than this, but perhaps the race six days prior was still in my legs. Don’t believe that the footing was tough? Here’s what I looked like right after the race:

Race Finish

Overall, it was a great race and was fun to catch up with Cody and Andrew afterwards. I should mention that not long after finishing I made sure to “recharge with milk!”

This coming weekend I will be participating in the inaugural Barrelman triathlon in Welland / Niagara Falls. It’s going to be an awesome event, so if you’re looking for a late season half-distance triathlon, I really encourage you to come out. I believe there are already around 600 people signed up, so there should be some great competition, as well as a ton of spectators.

I am writing this on “Ironman Day” a little while after a 4 hour bike, and about 1.5 hours out from a 23.5 mile fartlek run. I am enjoying the transition to Ironman training very much, and will update on this in a few days. Thanks for reading!!

8 thoughts on “MSC Lakeside

  1. Pingback: Recharge With Milk Triathlon Series | LAKESIDE POST-RACE REPORT

  2. 23.5 mile fartlek after an earlier 4 hr bike!?!? At first I thought that was a typo. Lots of folks would say that was a crazy way to train. Not sure I’m one of them. What’s your logic? Thanks!

    • Thanks for the comment Scott. I think one of the biggest difficulties with the Ironman is the distance. In 70.3 racing, the distance isn’t an issue. Most athletes are able to log enough miles on a weekly basis in order for the distance of the race to not be a factor in their performance. For instance, in my build for 70.3 Worlds I was doing a 70.3+ worth of volume on a single day, about four or five days per week.

      The Ironman on the other hand is not as easy to do this type of volume. I think what you tend to see is athletes doing one leg of the Ironman on a single day; for instance, a 180-200k bike on one day, then a 35-45k run on another day. The reality is that this is not the same as doing a 180k bike and 42.2k run on the same day. The reason is likely that it is very difficult, both mentally and physically, to do this much volume on a single day. I’m not entirely certain, but I think I have been blessed with a body that can handle a very large training load. I spoke on this subject in an earlier blog post:

      https://lsanderstri.com/2014/05/27/training-analysis/

      In my build up to 70.3 Worlds an average week consisted of about 500k of biking, 150k of running and 25k of swimming, and this was not too difficult in terms of volume.

      My logic for the long training days on a regular basis is that I would like to make the distance of Ironman not a factor to my performance.

      • Thanks Lionel.
        I concur with your logic and tend to train that way too when going longer – but I’ve gotten flack from some slowtwitchers…like saying one doesn’t need more than a 30k as a longest run for IM training, so its good to have another opinion validated.
        Thanks for sharing and happy training!

  3. I love the fact that you still race ‘SPRINT’ (4th fastest 70.3 Triathlete in the World…) – not enough Triathletes enjoy the benefits and pure fun factor of this distance. Also thank you for posting your ‘Power graph’ data – I really appreciate this insight (and it allows us to dream ha ha).

    *** you are in the lead right now in the Barrrelman! Finish strong!

    Thank you again for taking your limited time to share with us,
    Allan

    • Next year I won’t be “chasing points” nearly as much, due to the points I got at 70.3 Worlds. I plan on doing many more sprints and olympics than 70.3s. It makes you sharpen up your game from all perspectives: speed, transitions, catching feet on the swim, cornering, etc.

      Thanks for following and reading man!

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